Healthy eating and healthy living for 2016 - a Mindset and Habit

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I don't pretend to be a health addict or even allege that I'm in any way a role model for extra healthy living but I am fortunate that my family is active and my wife and daughter keep healthy eating as a priority.

My family has a history of heart disease so I am constantly reminded that small actions can have a huge impact over the long-term.

Diet is one of areas in which "you can have it all". What I mean is there are great tasting, easy to cook recipes that are low in fat and sodium and high in fibre.

The Heart & Stroke Foundation website is a very comprehensive resource for all things "heart healthy" - especially their recipe section. 

Lisa in our Cornwall office tried the stew:

I was looking for a warm, mellow winter meal to serve at a family dinner. Market Fresh Chicken Stew seemed to fit the bill. Chicken thighs are cost effective and the smooth flavour suited a range of eating preferences. I would suggest adding a bit more mustard than the recipe called for and maybe a bit less milk. It made quite a bit of sauce! As the colour of the stew is rather subdued, I served it with roasted root vegetables and pan fried Brussel Sprouts. It made for a cheerful looking plate! It was a simple meal to prepare and could be adjusted to suit whatever you may have on hand in your vegetable drawer.

Market Fresh Chicken Stew:

* 1 tbsp (15 mL) vegetable oil

* 4 oz (125 g) mushrooms, cut in half

* 1/2 tsp (2 mL) dried rosemary, crushed

* 1/4 tsp (1 mL) pepper

* 2 cloves garlic, minced

* 1 lb (500 g) boneless skinless chicken breasts or thighs, cut into chunks

* 4 small red-skinned potatoes, cut into 3/4-inch (2 cm) chunks

* 1 cup (250 mL) reduced-sodium chicken broth

* 2 cups (500 mL) divided 1% milk

* 1/3 cup (75 mL) all-purpose flour

* 1 cup (250 mL) chopped green or yellow beans

* 1 tbsp (15 mL) Dijon mustard

* 1 plum tomato, chopped

* 2 tbsp (25 mL) chopped fresh parsley, basil and/or oregano


1. In a large pot, heat oil over medium-high heat. Sauté mushrooms, rosemary and pepper for about 5 minutes or until browned. Add garlic and chicken and sauté for 3 minutes or until chicken is white all over and starts to brown.

2. Stir in potatoes and broth; bring to a simmer. Cover, reduce heat to medium-low and boil gently for 10 to 15 minutes or until potatoes are almost tender.

3. Meanwhile, heat 1-1/4 cup (300 mL) of the milk in a glass measuring cup in the microwave at Medium (50%) power, or in a saucepan over medium heat, for about 3 minutes or until steaming. Whisk flour into remaining cold milk.

4. Gradually pour flour mixture into pot, stirring. Increase heat to medium. Stir in hot milk, beans and mustard; simmer, uncovered and stirring often, for about 8 minutes or until chicken is no longer pink inside, beans are tender-crisp and stew is thickened. Ladle into bowls and top with tomatoes and fresh parsley, basil and/or oregano.

per serving

* Calories 407

* Protein 37 g

* Total Fat 9 g

** Saturated Fat 2 g

** Cholesterol 86 mg

* Carbohydrates 45 g

** Fibre 6 g

** Sugars 10 g

* Sodium 412 mg

* Potassium 1612 mg

Take a look at what they have to offer - and maybe you'll find other resources toward creating a Mindset and better Habits for a healthy 2016.

One of my favorites is Classic Split Pea Soup:

* 1 tbsp (15 mL) canola oil 
* 1/2 cup (125 mL) chopped onion 
* 3/4 cup (175 mL) diced carrot 
* 3/4 cup (175 mL) diced potato 
* 1 cup (250 mL) yellow split peas 
* 4 cups (1 L) sodium reduced chicken broth 
* 1/3 cup (75 mL) diced lean cooked ham 
* 1 bay leaf 
* 1/8 tsp (0.5 mL) ground black pepper


1. In large saucepan, heat canola oil over medium-high heat and add onion, carrot and potato. Sauté until vegetables are tender. 
2. Add split peas, broth, ham and bay leaf. 
3. Bring to boil; reduce heat; cover and allow to simmer for about 45 to 60 minutes or until peas are tender and soup has thickened. Stir occasionally. Remove bay leaf. Add pepper just before serving

per serving

* Calories: 170 
* Protein: 9 g 
* Total Fat: 3 g

** Saturated Fat: 0 g 
** Cholesterol: 5 mg

* Carbohydrates: 27 g

** Fibre: 3 g 
** Sugars: 3 g

* Sodium: 150 mg 
* Potassium: 319 mg.


This Blog was written by Greg Glista

Financial Advisor, President Glista & Associates

Partner, Cornwall Wealth Management Group Inc. &

Author of Tax Advantaged Strategies.